Training
11 Squat Variations That Build Strong Legs and a Rock Solid Core
As a personal trainer with almost two decades of lifting experience, I can attest that sticking to the conventional squat is one of the most common…
Exercise Guide
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Body Mechanics
I Tried the ‘Farmer’s Carry Only’ Workout for 30 Days — The Full-Body Transformation Was Unbelievable
With over 17 years of experience lifting weights, I have learned that you don’t need fancy exercises or workouts to build strength and improve functionality. Sticking…
Exercise Guides
Depth Jump: Unleash Power with This Explosive Exercise!
The depth jump is a plyometric exercise used by elite athletes to build explosive strength. It involves dropping off a plyo box. Upon hitting the ground,…
Exercise Guides
Anderson Squats: Unlock Power in Your Legs and Core Today!
Anderson squats are the namesake of Paul Anderson, an Olympic weightlifter and competitive strongman. They start from the bottom position, eliminating the stretch reflex and forcing…
Exercise Guides
Curtsy Squat: Boost Your Glutes and Legs with This Move!
A curtsy squat is a grueling squat-lunge hybrid that biases the glutes and upper legs. This exercise gets its name from the traditional curtsy greeting, which…
Core
Ultimate Medicine Ball Slam: Power Up Your Core & Strength
Medicine ball slams are a dynamic and versatile exercise. While renowned for their power-building potential, they offer benefits for everyone — from seasoned gym-goers to kids…
Exercise Guides
Sled Push: Ultimate Guide to Strengthen Your Legs and Core
Sled pushes are highly effective for developing explosive lower body strength. Research indicates that athletes who incorporate sled pushes into their training, regardless of the load,…
Chest
Unlock Upper Body Strength: Master the Hex Press Exercise
Studies have shown that the difference between narrow and wide grips when performing chest press exercises isn’t massive (1). However, it is still significant enough for…
Legs
Forget Leg Machines — You Just Need Bodyweight Exercises and 18 Minutes for Powerful Legs
Getting your hands on the leg extension, hack squat, leg press, leg curl, and Smith machines on a Saturday (the unofficial international leg day) can be…
Chest
Plyometric Push-Ups: Ignite Your Chest and Core Strength!
Plyometric push-ups can significantly benefit your power and strength development. They require substantial contraction of your fast-twitch muscle fibers and are excellent for athletes and regular…
Exercise Guides
Unleash Your Strength: Spanish Squats for Total Leg Power
I was first introduced to Spanish squats when I was still playing basketball. Back then, it was one of the hardest lower body exercises I have…
Chest
Dumbbell Floor Press: Build Chest, Arms, and Shoulders Effectively
Here is an unpopular opinion — the dumbbell bench press is not easier than the barbell bench press. I would go as far as to say…
Training
Rowing Machine Form Guide: Use The Rower To The Best Effect
There are plenty of options out there when it comes to getting a good cardio workout. As a personal trainer, I’ve tried them all. Yet after…
Core
9 Toes-to-Bar (TTB) Alternatives To Revamp Your Core
Toes-to-bar is primarily a core exercise that entered the mainstream after it became a staple in CrossFit workouts. Nonetheless, most CrossFitters let out a long sigh…
Core
Squat Jacks: Ignite Your Lower Body and Core Strength Today!
I believe the squat jack is an excellent bodyweight cardio exercise that is particularly effective in high-intensity interval training (HIIT) sessions. One of the studies I…
Exercise Guides
Dumbbell Hack Squat: Target Your Lower Body for Maximum Gains
The dumbbell hack squat is a squat variation that helps you better target your quadriceps. This exercise is a great fit for people who don’t have…
Exercise Guides
Military Press vs. Overhead Press vs. Shoulder Press vs. Push Press — Differences Explained
Variation is the name of the game in weight training. Performing the same exercise every week can lead you to a plateau. It is easier to…
Exercise Guides
Arm Circles: Strengthen Your Deltoids and Upper Body Muscles
Skipping warm-up is a common mistake among beginner and advanced lifters. Warm-up exercises help loosen your muscles and prime your joints, lowering the risk of injury…
Exercise Guides
Frog Pumps: Boost Glutes and Legs for Maximum Strength
The glutes are the biggest and strongest muscle group in your body. They consist of three muscles — gluteus maximus, minimus, and medius. Collectively, they help…